According to a global observational study, people who consumed three servings of whole fat dairy per day had lower rates of mortality and cardiovascular disease compared to those who consumed less than 0.5 serving of whole fat dairy per day.

Cardiovascular disease is the leading cause of mortality worldwide. The authors conclude that the consumption of dairy should not be discouraged and should even perhaps be encouraged in low-income and middle-income countries where dairy consumption is low.

World Milk Day: Know Nutritional Value Of Your Drink

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Know Your Milk

1 Jun, 2018

There is a never-ending discussion about which milk is better and more nutritious than the other.While animal milk (cow, buffalo, goat) contains more protein, fat and calcium, the absorption of plant milk is low in our body, and contains no cholesterol or lactose. Expert says that a person should alternate between different types of milk to get the most of the nutritional value.On World Milk Day, Dr Seema Khanna, consultant nutritionist, shares the much-needed facts about the various milks available in the market.

Rice Milk

1 Jun, 2018

Glycemic index of rice milk is very high (86). Hence, it should be restricted by diabetic and polycystic ovarian syndrome patients.
Rice milk does not contain calcium, cholesterol and lactose. Rice milk is slightly foamy and appears similar to other forms of milk.
Rice milk is lighter (calorie-wise) than cow's milk, but less nutritious. It is the perfect option for people looking to reduce weight. It is easy to make at home, and inexpensive to prepare. The only drawback is that it may not contain many nutrients and has a short shelf life.
Nutritional value (per 100 gm)
Calories: 47 kcal
Protein: 0.28 gm
Carbohydrates: 9.17 gm
Fat: 0.97 gm
Method: Mix hot rice (preferably brown rice), raw cashews, hot water, salt and vanilla (optional) in a blender for 2 minutes. Strain the mixture in a cheesecloth. the creamy milk can last for at least 48 hours.

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Goat Milk

1 Jun, 2018

Goat milk is easy to digest as the fat molecules in the good milk are much smaller than the fat molecules in cow's milk. This milk is cheaper to process because it does not require homogenisation.
Goat milk is being used in treatment of dengue. It has fewer allergenic proteins, and causes less inflammation. It is high in calcium, fatty acids and low in cholesterol. It has good amount of protein, fat iron vitamin C and vitamin D with less of lactose content. It is good for patient having stomach ulcers.
Nutritional value (per 100 gm)
Calories: 69 kcal
Protein: 3.6 gm
Carbohydrates: 4.5 gm
Fat: 4.1 gm
Sodium: 50 mg
Potassium: 204 mg

Lead author Dr. Mahshid Dehghan said, "Our findings support that consumption of dairy products might be beneficial for mortality and cardiovascular disease, especially in low-income and middle-income countries where dairy consumption is much lower than in North America or Europe."

The authors say that more research into why dairy might be associated with lower levels of cardiovascular diseases is now needed. The recommendation to consume low-fat dairy is based on the presumed harms of saturated fats on a single cardiovascular risk marker.

However, evidence suggests that some saturated fats may be beneficial to cardiovascular health, and dairy products may also contain other potentially beneficial compounds, including specific amino acids, unsaturated fats, vitamin K1, and K2 and calcium.

The effect of dairy on cardiovascular health should, therefore, consider the net effect on health outcomes of all these elements.

Limitations include that diets were self-reported. While multiple weighted food records may be more accurate, they require extensive training, motivation, awareness, and literacy which limits the practicality for such a large long-term study.

The authors also note that diet was measured at baseline and that changes in diet may have occurred over time.

The full findings are present in the journal- The Lancet.

World Blood Donor Day: Nuts, Dairy And Other Iron-Rich Foods For Good Blood Count

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Opt For A Well-Balanced Diet

14 Jun, 2018

Unexplained fatigue, weakness, headaches, breathlessness, racing heart, dizziness and poor appetite could be signs of low haemoglobin.
Haemoglobin is an iron-rich protein present in red blood cells which determines the blood count and oxygen level in the body.
Mostly menstruating or pregnant women, growing children, and patients recovering from illnesses are susceptible to haemoglobin deficiency. A well-balanced diet with iron-rich food items can work wonders to increase the quality of blood.
Dr Kajal Yeptho Pandya, head of Department of Dietetics at Medanta - The Medicity explains how each meal with a variety of foods and portion sizes can up the haemoglobin level and moderate calorie intake.

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Dairy Products

14 Jun, 2018

Dairy products provides proteins, vitamin D, and calcium for strong bones. Food items such as cheese, milk and yogurt are high in saturated fats. In order to moderate fat and calorie intake, it is best to choose low-fat or fat-free varieties of dairy foods.

Fruit

14 Jun, 2018

Fruits are fat-free, nutritious, low in calories and high in fibre. One must include 3-4 varieties of fruits such as beetroot, pomegranate, watermelon, apple, apricot, oranges, strawberries, papaya, grape fruit, banana, peach, mulberries, guava, litchis and kiwi to get a wide range of vitamins and minerals.

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Vegetables

14 Jun, 2018

Veggies are low in calories, and high on vitamins and minerals. A wide variety of vegetables should be included in your meals (cooked or raw). Spinach, asparagus, broccoli, green peas, tomatoes, bell peppers, cauliflower, potatoes, fenugreek leaves and beans should be included in the diet daily.